Steady 22 miler Steve and your 20 miler too AndyV. Did an 18 miler in 2.18.xx this evening which started well in 7.55 pace for the first 9 miles, then the next 5 ranged from 7.22 to 7.04 pace. The last mile was tough as it had been raining the whole time and turned to sleet. Hands were bitterly cold so had to cut short my run by 2 miles. I had to get my wife to undo my shoe laces whan I got in even though I'd had double gloves on.

G'day Alex, sorry not been around much recently as really busy at work, job interviews etc.

Been catching up on the thread- great pb last week, but definately right call at weekend- running sick is not good physically or more importantly mentally as you can then sow doubts about your training and fitness etc. goal is sub 3 for Paris and all looking good.

I'm feeling a lot better today but still ill! Spent all of yesterday in bed, was just unbelievably tired and had terrible stomach cramps. I couldn't eat or get comfortable, was a really unpleasant day!

Hopefully the worst is behind me now, I've taken today off work and will rest up and hopefully be fit again tomorrow.

Steve, It would be good to catch up with the other guys at Dorney on Saturday, but is it going to be more beneficial to make sure I get a good long run done on Sunday? Or can I do both? Its been a few weeks since I've done a long run. I had to send an entry form in which I didn't do so would have to see if that was still possible if you want me to run the HM at Dorney?

I have just processed my application for the Race Your Pace Half at Dorney Lake, so the option is there if you want me to race a HM Steve! I do feel like I need the long run this weekend though, so happy to do one or the other or both if you think that would be ok!?

Up to you, In ideal world, I think a fast half-marathon is good in the build up but with the 10k last week and the missed half this week - there is a need to do a long run. I am doing Lydd half on March 9 which four weeks before could work for you rather than doing one this week and think entries still open or there may be a better one for you nearer.

Other option is to do a few miles warm up and then 13 miles in 1:29 and then straight into a slow seven mile warm down but obviously you can't really do a hard race and a long run and it's possible anyway that the illness will prevent you doing yourself justice next week even if you feel slightly better.

Personally I lean towards a long run this weekend either as planned or using Dorney to practice drinks and pacing etc an then see if you can fit a half into early March.

AW, that is a shame but as everyone else has written Paris is the aim so you did the right thing. I missed wokingham last year so take it as a good omen!

Long run yesterday planned 18M as 7's out & MP back. I ran it with my two training partners, but they set off like a train so I let them go at 3M when I was averaging 6:30 I let this cool to 6:45 until 9, then upped the pace to 6's for the next 9, however I misjudged the distance adding an extra 2 to finish the 20 in 2:08. I then went home and took my 8yo daughter out for 2M which was such a joy.

Nice pacey 20 miler Choisty, good luck with Bramley. Whats your plan for Bramley, a MP effort for the second half or are you racing it?

Sounds like a good plan Steve, will have a look at Lydd. I have the entry for Dorney, so any objections to me using that to do my fartlek session Saturday? Then I can do the 22 mile long run as planned Sunday?

I think 13 on road may be too far for the day before 22 unless you have made a full recovery and only if you can run 4 miles slowish warm up at no faster than 8 minute miles, then 6 miles of fartlek- averaging around 6:30 (but some of it at sub 6 pace), then 3 miles warm down at 8 minute miles which require a lot of disclipline and confuse an awful lot of people!

That's a very fast training run Choisty - presume you are aiming for just over 2 hours to 2:03 at Bramley?

Sub 2:00 for a 20M is quite impressive. Judging by your training sessions, it is something you can achieve. The other good thing is that you will have plenty of time to recover before London. There are few 20M races in March but I have decided not to do one as it doesn't give you much time to recover for a marathon in April.

I have a 20M race at the beginning of March, I'm not sure I could manage it at MP and then get the rest of my training done well the week before and after. Not sure what Steve has planned for me in that race yet.

I think a fartlek a Dorney could be a bit of fun, like you say would get some strange and confused looks, but really its no different to using it as a MP effort!? Your right though, probably best to get it done outside of a race situation so I don't get sucked into running too hard for too long!!!

Steve....... I'm going to swap things about this week if ok, I don't feel up to 10x800's today, still not fully over my illness, and as its an important session would rather do it Thursday when hopefully feeling 100%. Feel ok today, just tired still, I think if anything just an easier run would be better.

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